Nutrient Comparison: Mustard Greens VS Boiled Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Mustard Greens versus 14 oz of Boiled Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Mustard Greens vs Boiled Mustard Spinach:
- 14 ounces of Mustard Greens have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 2.7 times more Vitamin A and 6.1 times more Vitamin B9 than Raw Mustard Greens.
- Both Mustard Greens and Boiled Mustard Spinach provide similar amounts of Vitamin C per 14 ounces.
- Both Raw Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Mustard Greens vs Boiled Mustard Spinach:
- 14 ounces of Mustard Greens have 3.3 times more Copper, 2.1 times more Iron, 4.6 times more Magnesium, 3.2 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 1.4 times more Calcium than Raw Mustard Greens.
- Both Mustard Greens and Boiled Mustard Spinach contain similar levels of Water per 14 ounces.
- 14 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium and Zinc
- Both Raw Mustard Greens as well as Boiled and Drained Mustard Spinach lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Mustard Greens have 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.7 times more Protein than Boiled Mustard Spinach.
- Both Raw Mustard Greens as well as Boiled and Drained Mustard Spinach provide inadequate amounts of Energy in 14 ounces.